9/14/2021 WOD


Clean Day!


Squat Clean 1RM





0:00-5x30%





2:00-5x40%





4:00-4x50%





6:00-4x60%





8:00-3x70%





10:00-3x80%





12:30-2x85-90%





15:00-2x85-100%





18:00-1x85-PR Attempt #1





21:00-1x85-PR Attempt #2





Same philosophy as last week's Back Squat 1RM and yesterday's Overhead Squat 1RM...




It's been a moment since we've tested and we've done a lot of volume since... Let's see what you got!



PART 2



15 minutes



-3 sets, 1 every 5 minutes


At the 0:00, 5:00 and 10:00, run 500 meters.


After the first run, begin the AMRAP. At 5:00, stop where you are, run 500m, then continue

where you left off until the 10:00. Then, run 500m, get back and pick up where you left off until the 15:00. You have one score of cumulative rounds and reps.


AMRAP:


-5 Power Cleans


-10 Hanging Abs


-15 Wallballs



185/125, Toes to Bar, 20/14



155/105, Toes to Bar, 20/14



135/95, Toes Close to Bar, any size w/ full squat



115/75, Knees to 90, any size w/ full squat



95/55, Toes to KB, any size ball w/ any height as able as long as you do a full medball


squat



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